9-7-5 reps for time of: Muscle-Ups Power Snatches (135/95 lb)

5 rounds for time of: 20 pull-ups 40 push-ups 60 air squats

5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 pistol squats, alternating

21-18-15-12-9-6-3 reps for time of: Power Cleans (135/95 lb) Ring Dips

5 rounds of: Bodyweight Bench Press for max reps (men: typically 185-225 lb, women: typically 125-155 lb) Strict Pull-Up for max reps Rest 3-5 minutes between rounds

5 rounds for time of: 400-m run 30 box jumps (24/20 in) 30 wall ball shots (20/14 lb) (to 10/9 ft target)

3 rounds of: Wall Ball Shot for max reps (20/14 lb) (to 10/9 ft), 1 minute Sumo Deadlift High Pull for max reps (75/55 lb), 1 minute Box Jump for max reps (20/16 in), 1 minute Push Press for max reps (75/55 lb), 1 minute max-calorie Row, 1 minute Rest 1 minute

50 rounds for time of: 1 burpee 1 push-up 1 jumping jack 1 sit-up 1 handstand

3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pistols (alternating) 15 pull-ups

3 rounds for time of: 50 air squats 7 muscle-ups 10 hang power cleans

For time: 5 rounds of: 20 pull-ups 40 push-ups 60 air squats 5 rounds of: 20 handstand push-ups 40 pull-ups 60 alternating single-leg squats

Complete as many rounds as possible in 20 minutes of: 10 pull-ups 20 push-ups 30 air squats 15 pull-ups 30 push-ups 45 air squats 20 pull-ups 40 push-ups 60 air squats 25 pull-ups 50 push-ups 75 air squats 30 pull-ups 60 push-ups 90 air squats

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pull-ups 25 air squats

5 rounds for time of: 400-m run 15 overhead squats (95/65 lb)

For time: 100 hang power snatches (65/45 lb) 100 push presses (65/45 lb) 100 sumo deadlift high pulls (65/45 lb) 100 front squats (65/45 lb)

21-15-9 reps for time of: Deadlifts (225/155 lb) Handstand Push-Ups

5 rounds of: Bodyweight Bench Press for max reps Pull-Up for max reps

3 rounds for time of: 21 thrusters (115/85 lb) 21 chest-to-bar pull-ups

Complete as many rounds as possible in 20 minutes of: 400-m run Pull-Up for max reps

5 rounds of: In 3 minutes: Complete as many rounds as possible of: 3 power cleans (135/95 lb) 6 push-ups 9 air squats Rest 1 minute

21-15-9 reps for time of: Squat Cleans (135/95 lb) Ring Dips

5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 air squats Rest 3 minutes

Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 push-ups 15 air squats